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Coconut Goodness

12 Mar

Coconut -Such a controversial wonder ! Whats my take on it and what do I know?

Coconut oil is a great healthy additive and alternative to butter in baking things like muffins or bliss balls. They add flavour and a great health component. It is a saturated fat but a good one.The fats in coconut are metabolised by the liver and used then as energy and not stored as fat. It is also antibacterial and anti fungal making it good fodder for the gut and especially for treating parasites and candida. It has a high smoke point making it a good oil to cook with.

Coconut water has a high electrolyte content making it great for re hydrating especially post exercise, in hot climates and during illness. And yes it would be good if you have a hangover ! It tastes better mixed with citrus juices or in a freshly squeezed juice of your choice or just on its own.
Dont forget you can also use it on your hair and skin and it is said to have an 8% SPF. Noursihing for the skin and also good for skin issues like eczema.
Its a good alrounder as you can see.

Pandy

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Zesty Chia Cookies

10 Mar

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These were pretty yummy, a little dry and crumbly but delish all the same!

1 cup almond meal
1 cup ground oat flour
1 tsp vanilla essence
3 tbsp natvia
1 tbsp chia seeds
1 tbsp water
2 tbsp coconut oil

Preheat oven to 180 Mix ingredients all together with your fingers to make a dough and roll into 8 balls. Put them on a baking tray and squish them flat. They only need about 5-8 minutes.

Riss

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Choc Coconut Slab

10 Mar

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I’ve actually stolen this recipe idea and made my own version! Its quick, easy and looks impressive. Oh and its healthy of course!

Coconut oil
Cacao powder
Stevia
Butter
Berries
Crushed macadamia
Coconut cream

Mix 3 tablespoons cacao powder, 1/3 cup oil, 20g butter and 3-4 tbsp stevia in a pan on medium heat until warm and mixed. Then mix in a bowl a cup of berries, 1/2 cup coconut cream and a handful of nuts. Pour this into a dish lined with baking paper then pour the hot mix on top. You don’t need to mix thoroughly just roughly stir it in and make sure berries and nuts are evenly distributed on the tray. Pop in the fridge or freezer until hard then slice up or break into pieces!

Enjoy,

Riss

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Chia Seed Pudding

9 Mar

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So tonight’s dessert was this. Its the 3rd time I’ve made it and each times tasted different from the last. Ill be honest the first 1 was the best, its been downhill since! But they’ve all had different macros and were all still delish so ill give you then all….

The staples in all 3:

Chia seeds
Water
Stevia
Vanilla essence

The variables:

The first one I made with coconut cream and banana. So it was by far the most decadent with fats and sugars. Understandably the yummiest one!

The second I made with chobani yogurt and raspberries. Much lower in both fat and carbs, still yummy though!

And the one I made tonight was with milk and desiccated coconut (the raspberries were just a garnish). This one was a bit too boring for me but I think some fruit would do the trick!

Play around with ingredients and flavors and add liquid slowly. Get familiar with how much water for your ideal consistency. Here’s a few ideas for flavors to try:

Cacao nibs
Different fruits
Seeds/nuts
Lemon zest
Cream cheese
LSA
Coconut oil
Cinnamon
Protein powder

The list goes on! Play around and see what YOU like.

Riss

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Pizza Omelette

8 Mar

Now I’ve said before that I’m not a huge fan of eggs unless they’re poached/boiled/sunnyside up (yolks runny and intact). Something about the taste of yolk mixed with eggwhites makes me want to gag! Anyways my point is I hate omelettes but I managed a few bites of this 😉

This is a little bit of a naughty treat that’s not so awful. I made it for the BF as a carb free Friday night treat.

These portion sizes are for a hungry male trying to GAIN. Please keep this in mind, if your goal is fat loss then you’ll need to change things up…

-1 onion
-Handful mushrooms
-Handful grated zucchini
-1 tomato
Fry all this up in some water and a little oil.
While this is cooking whisk up your
-1/2 cup eggwhites
-4 whole eggs
-tbsp curry powder
-salt and pepper
-1/4 cup milk
Once the veg are nice and soft pour on the mixture and give it a quick stir. Then leave it to cook. Turn your grill on high. Once the bottom is cooked but the top is still runny, add some grated cheese on top and stick under the grill until the top starts to crisp!

As you may or may not be able to see in the pic, my pan handle isn’t made of plastic or anything that will get damaged by being put in the oven! Keep this in mind!

This is my dads recipe (roughly) and traditionally we had it with Tabasco sauce on top! Very yummy 🙂

Riss

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100% Healthy Chocolate

8 Mar

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Yes you did read that correctly. Get excited!!

This is so yummy!!! TOO good to be true right? WRONG. Made from raw cacao, stevia and coconut! That’s it! All natural all super easy, I whipped this bad boy up in 2min! I only made a tiny batch and its all fudgy and gooey so naturally I’m eating in instead of experimenting further. But lets just say I think I’ve found a stepping stone for healthy chocolate desserts!

Simply put the cacao nibs (you’ll have to get your butt down to a health food store for these) into a microwave safe bowl and melt, checking on them every 15 seconds or so to stir. Then add in coconut oil and stevia, keep mixing and microwaving until you’ve got a nice runny chocolate sauce consistency. Then add a dollop of- preferably cold, coconut cream. And mix. It will thicken right up!

I reckon end using cold coconut cream because it exaggerates the separation and you can scrap off just the cream!

I only made a mini single serve (3 x mini Easter egg sizes) so play around with measurements. I hope you enjoy this as much as I have!

Riss

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Enjoy Your Training

6 Mar

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What you do when you come to the gym is important and how hard you train is definitely important but enjoying it is also important.

I don’t LOVE all my training sessions, some I down right dread! But I always make sure I’ve got a good balance in there so I don’t throw in the towel.

I’ve had periods in my life where I’ve done the ‘perfect’ training. Lots of high intensity training (sprints/spin class) heavy weights sessions and high intensity circuits with big compound movements. And I smashed myself EVERY time! But notice I said ‘periods in my life’ – not all the time.

If I’m training for something in particular I tend to rev it up but if I’m just maintaining or my focus shifts to a less demanding goal then I do what I enjoy! Today was my first Body Step class in far too long! It may not be the hardest or best class (still a good cardio workout) but I LOVE it! I look forward to it, I arranged my whole day around it!

This kind of attitude towards training is what will help you stay consistent. So search far and wide until you discover what you love, and if it means 4 x sessions at 75% intensity forever then that sure as hell beats working at 100% for a few weeks of the year then nothing!

Don’t get me wrong, you have to work hard to get results, and working hard in training pays off in so many ways but my point is dont let it be the be all and end all. Make sure you’ve got a good mix of challenging sessions (very rewarding) and fun sessions you look forward to. For me I do half and half. 3 x fun (2 x pole dancing and 1 x aerobics) and 3 challenging/caffeine induced sessions (1 x sprints or cycle class and 2 x heavy weights training).

Sports, dance classes, group training, personal training, rock climbing etc. are all great examples of activities that are fun and might help keep you consistent.

So get out there and find what you enjoy!

Riss